Shoulder Caps &
Back Definition
The "hourglass frame" isn't just genetics—it's shoulder width and back definition that create visual contrast with your waist. Build it with intention.
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What You'll Build
Upper body shape that complements your curves—not competes with them.
Shoulder Caps
Rounded delts that create width and make your waist appear smaller.
Back Definition
Lats and upper back muscles that create the V-taper.
Arm Tone
Defined arms that look strong and feminine—not bulky.
The Key Upper Body Lifts
Compound movements that build real upper body shape.
Overhead Press
The shoulder builder. Creates the "cap" that makes your waist look smaller.
Lat Pulldown / Pull-ups
Back width that creates the V-taper and hourglass illusion.
Lateral Raises
The isolation movement that rounds out your shoulder shape.
The Skills That Create Definition
Most women either avoid upper body or do it wrong. These skills ensure every rep builds the shape you actually want.
Shoulder Cap Mechanics
The exact movement pattern that builds round, defined shoulders.
Scapular Stability
Shoulder blade control that allows for stronger, safer pressing.
Lat Engagement
Learning to use your lats in every pull for maximum back development.
Upper Back Squeeze
The contraction that creates definition and posture improvement.
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Milestones You'll Hit
Strength and shape achievements to celebrate.
- First strict overhead press with good form
- Shoulders visibly "cap" in photos
- Tank top confidence achieved
- Noticeable V-taper from back development
- First unassisted pull-up (if desired)
Ready to Build Your Upper Body?
Create the shoulder caps and back definition that complete your physique.